{"product_id":"how-to-train-5k-10k-half-marathon-guide","title":"What the Road Won't Tell You","description":"\u003cp\u003e\u003cstrong\u003eWhat if you're training too fast?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWhen you prepare for your first 10K or half marathon, it's far easier to fail by doing too much than by lacking motivation: running every day at a medium pace, ramping up too quickly, doing intervals when you should be resting. This guide shows you how to train smart, from 5K to the half marathon, with clear, evidence-based criteria and no rigid plans that don't fit your life.\u003c\/p\u003e\n\u003cp\u003eIt's written by someone who has run five half marathons and spent three years behind the counter of a running store.\u003c\/p\u003e\n\u003cp\u003e📖 \u003ca href=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0991\/7248\/3400\/files\/RunReads_sample_What_the_Road_Wont_Tell_You.pdf\" target=\"_blank\" rel=\"noopener\"\u003e\u003cstrong\u003eRead the first pages free (PDF)\u003c\/strong\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2\u003eWhat's inside\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eWhy most of your miles should be easy, and how to know they are: three zones, the talk test, perceived effort, and heart rate.\u003c\/li\u003e\n\u003cli\u003eHow to find your own easy-run heart rate without a lab test.\u003c\/li\u003e\n\u003cli\u003eWhat your watch tells you and what it doesn't, and when heart rate is no use as a guide.\u003c\/li\u003e\n\u003cli\u003eThe seven types of workout (easy run, long run, intervals, threshold, fartlek, hills, and progression runs): what each is for and its typical mistake.\u003c\/li\u003e\n\u003cli\u003eHow to build your own plan for a 5K, 10K, or half: the week, how much to increase, the phases, and what to do if you miss a week.\u003c\/li\u003e\n\u003cli\u003eStrength, technique, rest, and the most common runner injuries, with when to stop and when to see a professional.\u003c\/li\u003e\n\u003cli\u003eRace week, carb loading (and when you don't need it), race day, and how to set a realistic goal pace.\u003c\/li\u003e\n\u003cli\u003e22 sources cited at the end, so you can check every claim.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFormat: PDF and EPUB included\u003c\/h2\u003e\n\u003cp\u003eOne purchase gets you both formats, in English, in a single compressed file (.zip):\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePDF\u003c\/strong\u003e (52 pages, A5): great on phone, tablet, or computer, and printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEPUB\u003c\/strong\u003e: for e-readers and reading apps (Apple Books, Google Play Books, Kobo…). You can also send it to your Kindle with \"Send to Kindle\".\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eInstant download after payment. On your phone, open the .zip with the Files app to see both books.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eImportant:\u003c\/strong\u003e this is digital content delivered immediately. By completing your purchase you agree that the download is made available right away and you acknowledge that, once the download has started, you lose your right of withdrawal. If the file arrives faulty, we'll replace it or refund you. See our \u003ca href=\"\/policies\/refund-policy\"\u003erefund policy\u003c\/a\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eThis book is not a medical text and has not been reviewed by health professionals. It does not replace the advice of a doctor, physical therapist, coach, or sports dietitian. The sample sessions are examples, not a training plan.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunReads","offers":[{"title":"Default Title","offer_id":54351126298952,"sku":null,"price":9.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0991\/7248\/3400\/files\/portada_kdp_en.jpg?v=1792446618","url":"https:\/\/runreads.com\/products\/how-to-train-5k-10k-half-marathon-guide","provider":"RunReads","version":"1.0","type":"link"}